“There are only five things that you can truly control; training, nutrition, sleep, recovery, and mindset. If it doesn’t fall into one of those categories, forget about it.”
A. 14 Minute EMOM
Odd: 3,3,2,2,1,1,1 of Clean and Jerk
Even: 12 Wallball (20/14)
B. 30 minute Partner WOD
5 C2B, 3 HSPU, 1 Power Clean @ 225/155
Partner A does a complete round. Then Partner B does a complete round.
Warlock Weightlifting:
Technique Primer: Tall Snatch – 3×3
A. Snatch – Heavy Single
Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)
B. Clean & Jerk – Heavy Single
C. Back Squat – Heavy Single
Accessory:
1. Weighted Back Extension – 3×10
2. Ab Work of Choice – 6 sets